The Therapy Room: Winter Holiday Survival Tips for Anxiety and Depression

The winter holidays cause many to experience unwanted stress, anxiety and depression. Many factors trigger such reactions and include unrealistic expectations of self and others, financial pressures, making too many commitments to family, co-workers and friends, and, sometimes, even focusing on the inability to be with those you believe you would prefer to be with.

Certain individuals feel anxious or depressed around the winter holidays due to seasonal affective disorder (SAD), which is also referred to as seasonal depression. SAD is a kind of depression that tends to occur as daylight grows shorter in the fall and winter months and, therefore, is a result of inadequate exposure to sunlight.

The symptoms of SAD include tiredness, fatigue, sadness, irritability, poor concentration, muscular pain, insomnia, appetite changes, excessive alcohol consumption, social isolation and loneliness. Lifestyle changes that are proven to decrease SAD symptoms include spending more time outdoors, exercising and maintaining healthy eating habits. Psychotherapy, light therapy, acupuncture and medications are additional options to consider to decrease SAD symptoms.

Organizing and balancing the demands of holiday gifts and food shopping, family obligations, social gathering events and even house guests contribute to feelings of stress, anxiety, being overwhelmed and increased tension.

If someone dismisses depression, they may actually develop stress responses and experience physical and emotional symptoms, such as headaches, over-eating, insomnia or excessive alcohol consumption. Some individuals also experience anxiety and depression after the New Year due to high expectations leading to extreme disappointments.

Many of us think about loved ones who have passed away during the winter holidays. Love does not end in death and it is important that we keep such loved ones alive by the way we live. Include memories of them during your holiday gatherings and celebration by decorating a wreath with items that remind you of them, display happy memory pictures, make their favorite dish for your family and friends to enjoy, or light a candle and reflect on the light they continue to bring to your life.

For those suffering from winter holiday anxiety or depression, benefits may be realized by increasing social support, asking for help and sharing family holiday responsibilities, such as food shopping and preparation, maintaining a budget for gift purchases and making, and taking, time to relax. Psychotherapy and support groups can help you gain insight into your holiday blues, relieve stress and bring a layer of needed social support.

Tips to prevent stress, anxiety and depression during the winter holidays:

• Set realistic goals and make realistic expectations

• Do not take on more responsibilities than you can manage — delegate!

• Do not set yourself up for disappointment and sadness

• Volunteer and help others — you will be helping yourself as well!

• Limit or do not drink alcohol — excessive alcohol consumption increases feelings of depression

• Reach out and make new friends — spend time with supportive people

Winter holidays bring anxiety and depression into many lives and can be managed by implementing the above tips. Also consider seeking individual psychotherapy or group support if these symptoms become overwhelming and too much of a burden. This winter holiday season make time for yourself and consider doing something new — change is possible!

Dr. Julia Breur, Ph. D., LMFT is a licensed marriage and family therapist with a private clinical psychotherapy practice in Boca Raton, Florida. Further information available at www.drjuliabreur.com.

Before making landfall in Florida, Hurricane Irma broke records on its relentless churn through the Caribbean. Irma spent 8.5 days as a major hurricane and sustained 185 mph winds for 37 hours as a Category 5 hurricane — making it the longest cyclone on the globe to maintain such intensity. Irma was the strongest storm that has ever existed in the Atlantic outside the Caribbean and Gulf of Mexico. Irma will break more records and will be with us in many ways, such as through flooding issues, wind damage, power outages, structural damage and destruction to homes, businesses, vegetation, pets, farm animals, vehicles, boats, bridges and roadways.

A high percentage of those living or working in the path of this hurricane, which happened to be the entire state of Florida, experienced stress and anxiety when planning a strategy to deal with the onset and then fall out of this force of nature.

The American Psychological Association states that it is common for people to experience very strong emotional reactions with the arrival of a hurricane and its accompanying damage to homes and community infrastructures. Understanding common responses to extreme events can help you to cope effectively with your feelings, thoughts and behaviors.

Here are steps one can take to help restore emotional well-being and a sense of control in the wake of Hurricane Irma:

•Recognize and manage: You have tackled hardships at other times in your life. Tap into the skills you used to get through past challenges.

•Network TV and online news: Watching replays of footage from the hurricane can make your stress even greater. Often, the media tries to interest viewers by presenting worst case scenarios and they may not be representative of your home or community.

•Ask for and get support: Reach out to people who care about you and who will listen and empathize with your situation. Find out about local support groups led by trained and experienced professionals.

Engage in healthy behaviors to enhance your ability to cope with excessive stress. Eat well-balanced meals and get plenty of rest. If you experience difficulties sleeping, you may be able to find some relief through relaxation techniques. Avoid alcohol and drugs since these can increase a sense of depression and/or impede you from doing what is necessary to be resilient and cope with events.

Individuals with prolonged distress related to Irma that disrupt their daily functioning should consider consulting with a trained and experienced mental health professional to help provide education about best responses to extreme stress and create a plan for moving forward.

As you gather with family, friends and co-workers in the days and months ahead for special events, or to celebrate holidays, reflect on what Hurricane Irma may have taught you and then hold onto those you love a little tighter, and listen with kindness to those you may disagree with in order to find common ground or initiate compromise. The devastation caused by Hurricane Irma helps us acknowledge how precious life is and it can also help us better demonstrate to our self and others an appreciation for this beautiful, amazing and challenging life we have. Change is possible.

Dr. Julia Breur is a Licensed Marriage and Family Therapist with a private clinical psychotherapy practice in Boca Raton. Further information available at www.drjuliabreur.com.